Strength
Back Squat @ 21X1
- Build to a heavy set of 4
- Drop 15% and do 2 sets of 4 reps
Notes
Today’s strength is back squats. Each rep will be performed with a :02 descent, :01 pause in the bottom, and :01 pause between reps. We will build to a heavy set of 4, then take 15% of the bar and perform 2 more sets of 4 with the same tempo prescription. If you were here for last week’s back squats, aim to build to a similar weight for today’s sets of 4.
As you are building to in weight, pay attention to how fast you stand up out of the bottom of the squat. If you stand up quickly, you can make a bigger jump. If there is a struggle on the way up and you hit a sticking point, make a much smaller jump in weight. This will help you avoid making too big a jump and hitting failure.
Conditioning
At 0:00, complete 30-20-10 reps of:
- Wall Balls
- Dumbbell Snatch
At 10:00, complete10-20-30 reps of:
- Wall Balls
- Dumbbell Snatch
Notes
Today’s conditioning is 2 rounds of wall balls and dumbbell snatches. You will complete a descending couplet of the two exercises, then rest until the 10-minute mark where you will complete the same couplet with an ascending rep scheme. There is an 8-minute time cap on both workouts.
The wall balls should be completed in no more than 2 sets at any point in the workout. Adjust the weight accordingly.
The dumbbell snatches should also take no more than 2 sets at any point. Adjust the weight accordingly.
The second portion of this workout will be a lot harder than the first, so pace yourself a bit on the first part.